Wednesday

11
May

Wednesday

BayWay CrossFit – Free Trial

Warm-up

Warm-up (No Measure)

3 SETS

10 PVC Pass Thru

10 Alt Groiner Stretch

10 Step Back Burpee

Into…

4 SETS*

5 Empty Barbell Strict Press

10 Inch Worms (No Push-Up)

20 Alt Box Step Ups

*Progress to 10 Box Jumps for Sets 3 & 4.

S2OH PROGRESSION:

– BB STRICT PRESS

– DIP, DRIVE

– PUSH PRESS

– DIP, DRIVE, DROP

– PUSH JERK

– DIP, DRIVE, SPLIT

– SPLIT JERK

Strength

Shoulder to Overhead (3-3-3-3*)

*Taken from the rack. Build to a Heavy 3-Rep.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 Box Jumps 24/20

40 Shoulder to Overhead

30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats

RX: 115/75

RX+: 155/105
*Movement Adjustments*…-

— Strength — If overhead pressing is a no-go today, we can sub Bench Press with DBs or a Barbell, or DB or KB Floor Press.

– S2OH — Just like in the Strength, if we cannot press overhead today, we can sub DB Floor Press.

– Box Jumps — If jumping is not an option, we can sub Box Step Ups

Mobility WOD

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